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Wednesday, Feb. 5th, 2020

  Wed 02/05/20
Mobility: Hips+Glute Activation
Strength/Skill: Back Squats:
3 sets of 3 reps @~85-90%
Met-Con: 4 Rounds For Time

250m Row
12 1-Arm DB Thrusters
9 Chest To Bars

F: 35/20
S: 50/35
Additional
Optional
Accessory
Work:
E2.5Min for 3 Rounds, complete:
- 8/leg Double KB FR Weighted Step up
- 6/leg Double DB Side Lunge+ OH Press
Express For Time

20-18-16-14-12-10

KB Sumo Deadlift High Pulls
Wall Balls

F: 44/26
S: 53/35


Barbell A. Snatch Grip Push Press + Overhead Squat

(3+1) Build to a heavy set for the day. Then -10 -15%
for 2-3 more sets

+2-5kg from last week

B. Clean Waves

Wave 1: 3 @73%, 2 @ 78%, 1 @ 83%
Wave 2: 3 @ 75% 2 @ 80%, 1 @ 85%
Wave 3 : 3 @ 80% 2 @ 85%, 1 @ 90%+

C. Halting Snatch Pull + Snatch Pull

Build to a heavy set for the day. Then -10-15%
for 2-3 more sets

+2-5kg from last week

.